3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
Cardio & conditioningBeginnerIsolation
Zone 2 Cardio
Easy, steady cardio at a pace where you can still talk (HR ~115–135).
Benefits
- Heart health and recovery
- Burns extra energy without hurting lifting
How to do it
- Any machine or a brisk walk works
- Breathe through the nose if you can
- Keep the same easy pace
Common mistakes
- Going too hard, turning it into a workout
- Skipping it on busy weeks
Starting prescription
- sets
- 1
- Time
- 1200 s
- Rest
- 0 s
Alternatives
Easier
Programs that use it
2×/week8 weeks
Gentle Start
A conservative 2-day program (plus an optional mobility day) for returning, older or health-flagged lifters.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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